Dumbbell Farmers Carry

Muscles worked

Setup

1. Place two heavy dumbbells on the floor on either side of your feet.
2. Hinge at the hips and bend your knees to grip the handles firmly with a neutral grip.
3. Deadlift the weights up to a standing position, keeping your spine neutral and chest proud.
4. Stand with feet hip-width apart, shoulders pulled back and down, and arms fully extended at your sides.

How to do it

1. Begin walking forward using small, controlled 'heel-to-toe' steps to minimize weight swing.
2. Maintain a steady, rhythmic breathing pattern, exhaling sharply if needed to maintain core tension.
3. Keep your gaze fixed forward on the horizon and your torso perfectly vertical throughout the walk.
4. Upon reaching the finish, come to a complete stop and carefully hinge at the hips to place the weights back on the floor.

Form checklist

• Keep shoulders 'packed' down and back; do not let the weight pull them forward or shrug them up.
• Maintain a tight core to prevent the torso from swaying side-to-side or leaning forward.
• Take short, choppy steps rather than long strides to maintain better balance and control.
• Ensure your grip is centered on the dumbbell handles to keep the weights level.
• Keep your ribs tucked toward your pelvis to avoid arching your lower back.

Pro tips

• Imagine you are trying to 'crush' the dumbbell handles to maximize neural drive and forearm recruitment.
• Focus on 'packing' your armpits as if you are squeezing a sponge to engage the lats and stabilize the shoulder girdle.
• Walk as if there is a glass of water on your head that you cannot spill to ensure total body rigidity.

Make it harder

• Perform a 'Suitcase Carry' by holding only one dumbbell at a time to drastically increase the demand on your obliques.
• Increase the difficulty by using 'Fat Grips' or wrapping a towel around the handles to further challenge your grip strength.

Frequently asked

What muscles does the dumbbell farmers carry work?

The dumbbell farmers carry primarily targets the erector spinae, forearms, glutes, grip muscles, hamstrings, and quadriceps, and also works the abs, deltoids, obliques, and trapezius as secondary muscles.

What equipment do you need for the dumbbell farmers carry?

The dumbbell farmers carry uses dumbbell.

Is the dumbbell farmers carry good for beginners?

The dumbbell farmers carry is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Snatch High PullAdvanced · biceps, deltoids, erector spinae, forearms, glutes, grip muscles, hamstrings, lats, and trapezius
• Barbell Clean And JerkAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and trapezius
• Barbell Clean And PressAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps
• Barbell Hang CleanAdvanced · erector spinae, glutes, hamstrings, hip flexors, and quadriceps